Kaitlyn Yott

June 18
th
, 2013
Improving Your Health Through Goal Setting
1. a!ing a "e#i$ion
%e#i$ion &1 'rain$torm( )hat "o I *ant to #hange+
- Body
- Self Esteem
- Weight
- Eating Habits
- How I view myself
- Confidence
- Skin condition
-
,evie* an" -$$e$$ment: Everything that I want to change has a common theme; it has
to do with my overall health !y biggest insec"rity is my weight- I am not overweight#
b"t I have a few $o"nds to lose I often find myself not very confident in certain
sit"ations d"e to my weight# and this co"ld be the key to finding that inner confidence
%e#i$ion &1( Get to healthy goal *eight an" improve my health.
%easoning& In terms of my career# my goal is to be a $erformer In order to do so# I have
to be in to$ $hysical sha$e in order to s"rvive $otential ' shows a week (lso# I will live
a longer# healthier life if I am in sha$e
Benefits: Better health# weight loss# better $hysical sha$e
Brainstorming )*: How will I go abo"t it&
- Seek +ersonal ,rainer
- -ook "$ necessary foods to be eating
- Healthy s"$$lements
- Identify $roblem areas of body
- Seek fitness oriented activities .ie /oga# Crossfit# +ilates0
- 1o to doctor to disc"ss healthy weight loss
%eview and (ssessment: Based on these ideas# my way of going abo"t it will be as
everyone else does it: 2iet and e3ercise In order to get to my healthy weight# I will have
to find what kinds of diets and e3ercise work best for my lifestyle# and find ways to have
f"n along the way
2. ,e$ear#h
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start678$o"nds579967998$o"nds5796:98$o"nds698d$o"nds579967998d$o"nds579
6798d$o"nds6;8years6<a<8inches6=*8years6*98$age6>
In this website# I was able to insert my age# c"rrent weight and height# and it calc"lated
how many calories I sho"ld cons"me thro"gho"t the day ?"rthermore# it shows me how
m"ch fat# carbs# and $rotein I sho"ld cons"me
(ccording to the website# in order to lose weight .witho"t working o"t0# I have to
cons"me 7@7* calories in order to maintain my weight# and if I red"ce it to 7>7* calories#
I will lose one $o"nd $er week With e3ercise# I can cons"me "$ to *:99 calories
de$ending on how often I work o"t In terms of macron"trients# I need 23. grams of
carbohydrates# /3.1 grams of fat# and .0./ grams of $rotein $er day for 1.12.2 calories to
maintain yo"r weight of 130 $o"nds
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(ltho"gh I go to the gym already at least : times a week# I have been looking into
different kinds of fitness activities to kee$ me motivated# and my gym is o$ening "$ a
Crossfit Crossfit is like t"rning fitness into a s$ort- "sing things s"ch as lifting# sD"atting#
cardio etc and making relay races o"t of them# working in teams to motivate each other to
kee$ going strong ?or $eo$le with tight sched"les# these worko"ts are sD"eeAed into a
half ho"r time frame# so yo" make very good $rogress in a small amo"nt of time It
develo$s friendshi$s# as well as $ositive reinforcement to accom$lish yo"r dream of
whatever fitness level yo" as$ire to be
: Esing the information yo"Fve gathered# write at least three short-term goals and
two long-term goals that will hel$ yo" make the change yo"Fve identified in )7
Short term goal &1( Join a 1ro$$2it
,his goal ties into my decision beca"se I am looking for ways to im$rove my fitness and
this seems like a good way to start
Statement( By ne3t month# I will have earned eno"gh money to b"y a membershi$ to
West Beach Crossfit
3lan( +ick "$ e3tra shifts at my Gob# $"t money aside to b"y the membershi$# then once I
have eno"gh money# I will go to my gym and sign "$ for Crossfit
Ho* *ill I !no* I am $u##e$$2ul+ Hnce I have the membershi$
Ho* *ill I #ele4rate+ +erha$s a dinner with my family# somewhere healthy to kick off
the fitness Go"rney
Short term goal &2( 1ut "o*n #alorie$ to 1000
Statement( By ne3t week# I will have changed my diet $lan com$letely to fit only 7;99
calories
3lan( %esearch how to s"ccessf"lly eat 7;99 calories# record a calorie co"nt in my
Go"rnal# look "$ what necessary n"trients to cons"me# and look "$ different low-calorie
reci$es
Ho* *ill I !no* I am $u##e$$2ul+ Hnce I am able to record my calorie co"nt witho"t
str"ggle and Istarving myselfJ
Ho* *ill I #ele4rate+ B"y myself tickets to see a show
Short Term goal &3( 'e a4le to run 2or 50 minute$ *ithout $topping.
Statement( In the ne3t month# I will be able to r"n for >; min"tes witho"t sto$$ing
3lan( %"n : to > days a week# research what an essential diet is for r"nners
Ho* *ill I !no* I am $u##e$$2ul+ When I can r"n the >; min"tes witho"t sto$$ing
Ho* *ill I #ele4rate+ ( $icnic with friends
6ong7term goal &1( 6o$e 20 poun"$.
Statement( In = months# I will lose *9 $o"nds# getting to my goal weight
3lan( Coin the crossfit# go r"nning# work o"t at my gym# seek a dietician# make myself
healthy meals# kee$ a weight loss Go"rnal and stay dedicated to my Go"rney
Ho* *ill I !no* I am $u##e$$2ul+ When I weigh 7*9 $o"nds
Ho* *ill I #ele4rate+ B"y myself some new clothing
6ong7term goal &2( ,un my 2ir$t marathon.
Statement( By ne3t year# I will have accom$lished my first marathon
3lan( %esearch training for a r"nner# look "$ necessary dietary needs# and train
Ho* *ill I !no* I am $u##e$$2ul+ (fter I cross the finish line
Ho* *ill I #ele4rate+ B"y myself a new $air of r"nning shoes
,e$our#e$ u$e"(
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